Name: Playbook - Nikki Font - W1/D5 Shoulders & Abs
Uploaded: 2024-01-09T06:10:24.062Z
Duration: 60 min
Description: W1/D5 Shoulders & Abs

Gisele Rigo

Tatiana

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

DB Arnold Press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

DB lateral raises

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

DB Front Raises

- Elbows under shoulders and hands out front
- Rock back and forth

Plank Rocks

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

- Lay on the floor with legs wide and dumbbell above head
- Press the weight up while lifting your body off the floor
- When the torso is 90 degrees to your legs, slowly roll back down to a lying position

DB Sit Ups

- Lay on your back with legs bent on the floor
- Bend to the side to touch the outside of your foot
- Bend to the other side

Penguins

W1/D5 Shoulders & Abs

Jade

Allie

Leslie

W1/D1 Chest & Triceps

ISO hold with the alternating hammer curls was *chefs kiss*

Emmalea

Elaine

W1/D2 Back & Biceps

Hannah Williams

W1/D3 Legs (Quad Focus)

W1/D4 Active Recovery

W1/D6 Legs (Posterior Chain Focus)

W1/D7 Rest Outdoor Walk

W2/D1 Chest & Triceps

W2/D2 Back & Biceps

Really had to push myself on those last reps!🔥🔥🥵

Macie

W2/D3 Legs (Quad Focus)

W2/D4 Active Recovery

W2/D5 Shoulders & Abs & Cardio

Amber Smithers

W2/D6 Legs (Posterior Chain Focus)

W2/D7 Rest

W3/D1 Chest & Triceps

W3/D2 Back & Biceps

W3/D3 Legs (Quad Focus)

W3/D4 Active Recovery

W3/D5 Shoulders & Abs

W3/D6 Legs (Posterior Chain Focus)

W3/D7 Rest

W4/D1 Chest & Triceps

W4/D2 Back & Biceps

W4/D3 Legs (Quad Focus)

W4/D4 Active Recovery

W4/D5 Shoulders & Abs

W4/D6 Legs (Posterior Chain Focus)

W4/D7 Rest

W1/D5 Shoulders & Abs

Community

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